Cardio Fitness & Strength Training Oct. 7

October 7,2008

Cardio Today: (Early In The Morning)

Warm Up: 15 minutes of kickboxing
Power Walked For: 60 Minutes
Jogged For: 10 Minutes

(When I came back from walk:)

Did: Jacks/On/Trampoline
Crunches/Variety: 500
Prone Plank: 3 x 2 minute hold
Forearm Plank/W/Reach: 3 x 70 second hold each side
Push-Ups:/On/Ball: 4 x 15
Kneeling Leg Lift: 3 x 30
Bridge Le Raise: 3 x 25
Squats: Body Weight: 60
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Afternoon: Bored, Went:
Bike ridingFor: 30 minutes
Sit-Ups/W/Punches
Strerched: 15 minutes
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October 6 Monday

Warm Up: 15 minutes of Kickboxing

Strenght Training :3 rd week & heavier weights used of:

"RUT PROOF YOUR STRENGTH TRAINING ROUTINE"

WEIGHTS USED: & SETS AND REPS USED: ( 2 x 6 reps)
Shoulder Presses: 13 lbs
CHEST PRESSES: 36 lbs
SQUATS: 15 lbs
TRICEP KICKBACKS: 8 lbs
HAMSTRING STRING CURLS: had to use ankle weights 10 lbs.
(I workwout at home & don't have a machine for HSCurls.)

BICEP CURLS: 15 lbs
Calf Raises: 36 lbs
Bent Over Rows: 15 lbs
DEAD LIFTS: 15 lbs
PILE SQUATS: 36 lbs.

Cardio:
JACKS: 500
CRUNCHES: 500
Push ups: 3 x 15
Planks/W/Reach/Forearm/: 3 x 80 sec hold
Prone Plank: 3 x 60 sec hold
Lying Single Leg Raise: 3 x 20
Standing Abduction: 3 x 20
STRETCHED: 15 MINUTES
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OCTOBER, 5 th, SUNDAY

WARM UP: 15 minutes of KICKBOXING